Skill work:
Max rep pull-ups
in 3 sets
8:00 cap
Conditioning:
Complete as many rounds and reps as possible in 25 minutes of:
300m Run
20m Dumbbell goblet lunges (50/35)
15 Abmat butterfly sit-ups
10 Dumbbell snatches (50/35)
5 Ring dips
For score
Flexibility:
Right side straddle
Left side straddle
Middle straddle
Pike sit
Post results and experiences to comments
Skill work
57 PLU
20/15/22
CWOD
280
25# DB
Mod PLUs
12/7/5
2 bands kip/2 bands strict/ 1 band kip
CWOD
317
Mod ring dips
PLU: did just 2 sets: 22/10
CWOD 375 Rx
Good work post Hero Week!
Skill 5/23/12
CWOD 248 rx
Skill PLU 10/8/8
Cwod: 260 mod purple banded dips
Finished run on 5th round
Skill: 12/24/8= 44. 24 is definitely a PR!
CWOD: 311 Rx.
My body felt tired today.
Skill:
15/15/20
Total 50
These are the largest sets I have done since surgery. They felt good!
CWOD:
384 reps Rx
Very hot and tiring WOD!